When you think of eating protein and fiber, there’s a good chance different foods—like meat and produce—come to mind. But if you’d like to fuel up on both nutrients in a single bite, there are number of high-protein, high-fiber foods that are widely available.

On their own, protein and fiber are essential for overall health. Protein is a macronutrient, meaning the body needs it in large amounts. It also supports satiety and maintains muscle mass, especially as we get older. Similarly, fiber promotes satiety and fullness, as well as digestive health and regularity. Eating protein and fiber together will help get the most out of your meal, as you’ll be able to reap the benefits of both nutrients. Plus, protein sources that are also high in fiber tend to be leaner in fat, making them a mindful and healthy choice. Try eating these high-protein, high-fiber foods, as recommended by nutrition experts.

Tempeh

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Getty / Rudi Kurnia Putra

Tempeh is a fermented soybean cake that’s high in protein and fiber. One cup contains approximately 17 grams of protein and 5 to 7 grams of fiber, depending on how the tempeh is made, says Giana DiMaria, MS, RD, CDN, CNSC, CCMS, registered dietitian at New York Medical College. This fiber content is higher than that of tofu, as it’s made from the whole bean rather than soybean milk. “Tempeh is also sometimes made with brown rice or other grains, which further increases the amount of fiber,” says DiMaria.

As a fermented product, tempeh contains probiotics, or beneficial bacteria for the gut. According to DiMaria, the fermentation process also contributes to its prebiotic fiber content, which “feeds” good gut bacteria.

How to Eat

  • Replace ground meat with cooked, crumbled tempeh in tacos, salads, pasta dishes, or chili.
  • DiMaria says it can be grilled or pan-seared, then cut into strips or cubes for a main dish.
  • Marinate or coat tempeh with seasoning to enhance its flavor, recommends DiMaria.

Beans

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Beans like black beans, lima beans, and chickpeas are an excellent source of both protein and fiber. The exact amount of each nutrient depends on the type, but generally, beans provide approximately 10 to 15 grams of protein and 8 to 10 grams of fiber per 1/2 cup, says Heather Howard, RD, registered dietitian at Kaiser Permanente in South Sacramento. They also provide iron and folate, both of which are essential nutrients. Iron helps transport oxygen in the blood, while folate is involved in cell growth and development, per Howard.

How to Eat

Dried and canned beans are classic pantry staples. The latter is a convenient shortcut, as they can be used right out of the can.

Lentils

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Bryan Gardner

“A 1/2 cup serving of lentils has 9 grams of protein and 8 grams of fiber,” says DiMaria. The legume is particularly rich in soluble fiber, which enhances satiety, she notes. “In addition, soluble fiber can help lower blood cholesterol levels,” she says. This is important because high cholesterol can increase the risk of heart disease. What’s more, lentils are “a good source of non-heme iron, a plant-based source of iron, [which is] essential for transporting oxygen throughout the body,” per DiMaria.

How to Eat

Lentils are available dried or pre-cooked and canned, which is a convenient option for last-minute meals.

Edamame

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A staple in Japanese cuisine, edamame is packed with protein and fiber. The young soybeans offer about 9 grams of protein and 4 grams of fiber per 1/2 cup, according to Howard. Plus, “edamame provides heart-healthy omega-3 fatty acids,” notes Howard. “Omega-3s help reduce inflammation, lower triglyceride levels, and may decrease the risk of heart disease by supporting healthy blood vessels,” says Howard.

How to Eat

Available fresh, frozen, or canned, edamame are a versatile and tasty ingredient.

Whole Grain Pasta

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Con Poulos

In general, you’ll get about 8 grams of protein and 5 to 7 grams of fiber per 1/2 cup of dried whole grain pasta (or one cup cooked), says DiMaria. It’s particularly high in insoluble fiber, which improves constipation by increasing the bulk of stool.

Some varieties contain even more protein and fiber, particularly those made with added legumes like chickpeas or lentils. If you choose this type of pasta, note that it will have slightly different cooking requirements, along with a different consistency than traditional versions, notes DiMaria.

How to Eat

  • Pair whole grain pasta with classic tomato sauce, basil pesto, or Bolognese, suggests DiMaria.
  • Toss with Italian dressing and fresh tomatoes, cucumbers, onions, olives, and mozzarella cheese to make a pasta salad, says DiMaria.
  • Make sardine pasta with tinned fish for a protein-packed pantry meal.

Quinoa

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Though technically a seed, quinoa is enjoyed as a whole grain. It also contains 4 grams of protein and 3 grams of fiber per 1/2 cup, per Howard. More specifically, quinoa is one of the “few plant foods that is a complete protein, meaning it contains all nine essential amino acids the body cannot make itself,” says DiMaria. These amino acids are vital for muscle repair, immune function, and overall health, says Howard.

How to Eat

Quinoa can be served as a replacement for rice, says DiMaria. It’s also naturally gluten-free, making it safe for those who need to avoid gluten due to an allergy or intolerance, she notes.

  • “Quinoa can be used as a base for grain bowls, pilafs, or breakfast porridge,” says Howard.
  • Use quinoa as a binder for vegetable burgers or meatballs, recommends DiMaria.
  • Serve quinoa with protein, such as tilapia or chicken.
  • For a refreshing lunch, combine cold quinoa with shredded chicken, chopped vegetables, and a light vinaigrette.
  • Enjoy quinoa muffins as a breakfast or snack.